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What comes to your mind when you hear the word ‘yoga’? If your first association to the name of this ancient Eastern discipline involves images of slim, wiry men and women twisting and stretching their bodies into positions that go beyond what most people consider possible, you’re not alone. According to medical studies, yoga has extremely valuable effects on both the mind and the body, but it doesn’t boil down to exercises alone: more than a simple workout routine, yoga is a way of life and it has specific diet norms which aim to maximize health benefits of the practice. Due to increased muscle activity, minerals, vitamins and proteins play a highly important role in the overall nutrient intake – and here, we have a short list of diet recommendations including whey protein drinks for yogis which you may want to check out if you’re considering going all Zen and no stress.
Diet your way to yoga success
Just like most exercise regimens, yoga has a number of positive effects on the body, including weight loss, increased flexibility, boosted vitality and general wellbeing. Still, to get the most out of your yoga session, you will have to make some slight adjustments in your daily diet: not all foods are conducive to yoga progress and improved physical condition, especially not the products packed with added sugar, fat, artificial flavors and preserves. Empty calories found in most processed foods do your body no good – they simply cancel out exercise effects. Instead of reaching for a candy bar or box of chocolates, have a tasty post workout drink after yoga class: an excellent way to refuel and rehydrate the body, H2O is precisely what your organism needs after a tough yogic stretch. If you don’t drink plain water, coconut water or lemonade will do the replenishing trick nicely, while smoothies and shakes prepared with whey or soy powder will make a great post-class recharge drink.
Recommended nutrition for yogis
Foods that go best with the yoga practice include products and ingredients that are usually recommended for any other strenuous workout program. Proteins, minerals and vitamins are critical in the yogi diet as they assist post-exercise recovery, energy restoration and muscle building. For best results, stick to fresh vegetables, fruit, nuts and wholegrain products as these provide all the nutrients your body needs to recuperate and thrive in circumstances of increased physical activity. Though organic food is preferable, it is not a must if you can’t find or afford it. Also, you can vary fresh and frozen fruit and veggies depending on the season, budget and greenmarket offer. For a healthy snack, grab some granola bars, protein drinks and protein-enriched smoothies as these provide a quick top-up for your drained cells and they also help build muscle mass and deter post-workout strain and aches.
Proper proteins in yoga diet
Proteins are extremely important in the yogi diet as they help prevent muscle soreness after the workout. However, not all protein sources are equally good: most protein-packed foods are also rich in saturated fats which can prove health-detrimental in case of regular or excess intake. The best yogic protein sources include lean foods like tuna, chicken and fatless beef, as well as fat-free or low-fat dairy products like skimmed milk and yoghurt. Vegan and vegetarian yogis can get their precious proteins from nuts and seeds, peanut butter, tofu, tempeh, soymilk, sprouted-grain bread and quinoa. Another convenient option for yogis is whey protein – thanks to its quick absorption, bone-building properties, immune boosting effects and easy digestion, a protein shake made from whey powder will make a tasty and highly nutritious post-workout snack, and you can make it on the go for maximum ease of use.
On your quest to achieving mental, physical and spiritual balance through yoga, diet is an important factor which can considerably impact your exercise efficiency, stable energy level and post-workout recovery. Proteins are highly important in the yogi diet, and the best way to get the most out of your every workout and stay healthy and fit is to reach for protein supplements such as whey powder once in a while – your body will be eternally grateful to you for added muscle-building matter.
It is assumed that in the future, osteoporosis will pose a growing medical and socioeconomic problem. Not only can it have a devastating impact on the quality of life of older people, but they can also become a ‘burden’ to their environment and the health system.
Good nutrition is important at all ages in order to maintain healthy bones. Calcium intake reduces bone loss and reduces the risk of vertebral fractures. Calcium intake during childhood may be the cause of increased bone density in adulthood. This increase in bone density can reduce the risk of fractures later in life. Calcium is also useful for other organic systems by reducing blood pressure and cholesterol levels and regular intake of calcium supplements and vitamin D is useful in the prevention of tooth loss in adults.
General recommendations – Premenopausal women and men should consume at least 1,000 mg of calcium per day, while postmenopausal women not taking estrogen should consume 1500 mg per day.
Calcium in the diet – Primary sources of calcium are milk and dairy products such as cheese and yogurt, as well as green vegetables, such as spinach. Some cereals, soy products and fruit juices are enriched with up to 1,000 mg of calcium per serving.
Calcium supplements – The body can absorb calcium from supplements, as well as from the food. If it is not possible to get enough calcium from a regular diet, consult your doctor to determine the appropriate type, dose and time of supplements.
Osteoporosis is a common bone disorder that leads to progressive loss of bone density and mass. As a result, the bones become thin, weak and easy to break. The amount of calcium which normally ensures the rigidity of the bone tissue and the bone, which provides the support of the bone is reduced. Such a fragile and porous bones are increasingly susceptible to various physical stresses. Osteoporosis is a major cause of serious disability of older people. Hip fracture caused by osteoporosis can happen in one of three women and one in five men under the age of eighty-five years. Despite the existence of objective possibilities, osteoporosis remains under-diagnosed and poorly treated.
The symptoms of osteoporosis may go for years unobserved. The first sign of osteoporosis is a bone fracture. Symptoms are different for different bones. Pain in the spine is the main sign of weak parietal bones. For years, it leads to severe pain in the lower part of the spine and loss of height. The fractures in osteoporosis occur during normal activities. Generally, it is not about some big trauma. Hip fracture, which usually occurs after a fall, with osteoporosis may be due to some minor accidents and strikes in that area. Regular physical activity, maintaining flexibility of bone and joint structure can reduce the chance of fractures.
A number of treatments can help prevent bone loss. However, the first step in the prevention or treatment of osteoporosis is the use of foods and beverages rich in calcium, a mineral essential for bone strength, and vitamin D, which helps calcium absorption.
Since the diagnosis of osteoporosis usually arrives too late, it is very important to adopt the culture of preventive examinations. Osteodensitometry is recommended for women older than 65 years, women in menopause who have at least one risk factor for osteoporosis, all women with spontaneous bone fractures, people whose height is reduced by at least 2.5 cm and so on.
Dealing with extra weight
It is never easy to work off the extra weight you might have put on, and, it will take patience, time and effort to shape your body perfectly. There are plenty of ways which you can use at home, or at a gym, to shake off the extra, without causing any harm to your body in the process.
Mind the calories in your food
Be careful with your calorie intake, because it will be important to sue up more than you introduce into your body. Besides being cautious what you eat and how much, you should also look into counting calories so that you can make your weight loss speedier. Though, be aware that this will not produce any visible results immediately, and, that it will take time. On the other hand, this method is great for those who want to fine-tune their bodies.
Fill your meal with useful nutrients
For those who want to really work on losing some serious weight, it will be needed to change your meals. Put together a menu that you can follow, and make sure you have plenty of nutrition, vitamins and minerals in them. Make sure to include beans, Greek yogurt, sweet potatoes, strawberry, pistachio nuts to your menu. All this food contains good-for-you fats and vitamins.
Not only will it be great for maintaining your body fat, but, it will be great for your overall health as well. Moreover, eating right will benefit your workout sessions, making it easier to strengthen your muscles and to shave off that little bit from the stomach.
Work on your core muscles
Strengthening your muscles is a good way to work off the surplus intake of calories, and, it will be great to become healthier as well.
Though, you should not focus on building muscles, rather, try to make it your goal that you concentrate on cardio so that your body can melt away the unwanted fat. Keep in mind that going to the gym is a good way to help your body, and to socialize in the meantime, making it more fun.
Blow off some steam
Many of us have to deal with stress, and if you meditate or do yoga regularly, you will be getting rid of pent up pressure, and, in the meantime you will be helping your body support its weight loss too. The simple exercises might seem trivial, but they help in burning up calories as well.
On the other hand, you feel relaxed and calm, which will deter your attention from eating. Moreover, you will enhance your metabolism, making it work faster and better.
Drinking plenty of water
In order to make your body work like a well-oiled machine, you will have to drink a lot of water. Though, avoid drinking sugary sport drinks, because they will only give you a short burst of energy but have a longer effect on your metabolism. I have learned all about this advice while training in a desert – well actually, when I had personal training in Dubai. Also I have learned that healthy ways to lose weight will guarantee amazing results, but on the other hand you will have to be patient to get there.
Find what best suits your abilities
In the end, not all methods will be great for you, and you should never stick to only one. Make sure that you can make a combination, so that you can enjoy the results in the end. Though, be sure to keep track of changes, and, if you notice something out of the ordinary call on a professional. Devising a diet plan and having enough time to work out regularly will mean the difference between an acceptable and great body. Just keep in mind not to take it too far, and to have plenty of rest too.
Often, a person who is impaired from performing regular day-to-day activity needs professional help at staying productive in this busy world. Coming in many forms, like private practices, or as parts of hospitals and recovery facilities, rehabilitation centers are crucial for any functional city.
We live in a contradictory age of high tendency towards tolerance and productivity, and therefore, maintaining a high percentage of functioning people is vastly important. Why would having a disability mean complete lack of productivity and ability to perform even the simplest of actions? Furthermore, those that are disabled tend to crave independence even more so than those that aren’t.
Rehabilitation counseling has become more psychotherapeutic within the last couple of decades. Having a disability is no longer regarded as a problem exclusively physical in nature. After going through exercises that serve as preparation for a new way of life in an old world, mental adjustment needs to take place.
To become a certified rehabilitation counselor, though no specific undergraduate degree is required, what one would need is a certification granted by the Commission on Rehabilitation Counselor Certification (CRCC). Having obtained this means that one possesses skill, competency and a mental attitude that being a Certified Rehabilitation Counselor entails. Usually, however, a vast majority of rehabilitation counselors possess a degree in psychology, sociology and/or other fields related to human services.
Licensed professional counselors and certified rehabilitation counselors begin by achieving a Diploma of Disability, which is the first step in focusing their work on psychotherapy. In addition to being trained into understanding medical issues that may follow the disability, the rehabilitation counselors specialize in understanding the social model of disability, covering systemic barriers, exclusion from and by society and working on being reintegrated into it as highly functioning members.
Crucial for easing people into surroundings that still haven’t achieved a high enough level of tolerance, whether in forms of populations with low diversity or simply areas infested by intolerance, these experts focus on providing community service to professional functions, research activities and critical thinking.
Covering all age groups of people with disabilities, rehabilitation counseling has achieved a tremendous success in taking a giant leap into the future. Though historically, rehabilitation counselors were focused on helping working-age adults achieve a regular level of functionality, the counselors of this day and age tend to engage those disabled whatever their age may be. This is of grave importance, since being socially integrated at whatever stage of development is crucial within any culture.